Post-holiday syndrome: anxiety upon returning to work

Returning from vacation isn’t always easy. Fatigue, irritability, difficulty sleeping, disinterest, or anxiety can arise in the first few days of returning to routine. Most of the time, these are temporary. But sometimes they can also be a sign that there’s something about the relationship with work or the pace of life that deserves closer scrutiny.

Returning from vacation involves a sudden change in rhythm.

For a few days or weeks, there is usually more freedom to choose hours, to rest, to be with other people, to spend time away from home, or simply to do less. Then, almost simultaneously, the alarm clock, commitments, messages to be answered, meetings, travel, and the organization of family life return.

It is understandable that the body and mind need some time to adjust.

In the early days, some people experience increased fatigue, irritability, difficulty concentrating, changes in sleep patterns, decreased motivation, or a feeling of sadness associated with the end of the holidays. This experience is often referred to as the post-holiday syndrome, although it does not correspond to a formal clinical diagnosis.

A phase of transition

The discomfort that may arise upon returning to work does not necessarily mean that there is a psychological problem or that the person is dissatisfied with their profession.

Often, it is simply a response to change.

We have moved from a period of greater autonomy and less pressure to a daily routine structured by schedules, responsibilities, and demands. Even when we enjoy our work, this transition can require a few days of adaptation.

Among the most frequent signs may be:

• less energy;
• difficulty in resuming the usual rhythm;
• irritability;
• changes in sleep;
• anxiety;
• a sense of discouragement;
• less ability to concentrate;
• little willingness to return to usual tasks.

In most people, these sensations tend to decrease gradually as schedules, sleep, and routines return to normal.

Because it can be so difficult to return

The end of vacation doesn’t just mean returning to work. Often, it also means having to manage multiple demands at the same time.

There are tasks that have accumulated, decisions that have been postponed, emails that need to be answered, and projects that once again require your attention. At the same time, it is necessary to resume organizing the house, family schedules, the activities of the children, or returning to school.

Therefore, the impact can be particularly intense when several changes occur simultaneously.

There is also another important contrast: during vacations, many people manage to regain some rest, sleep better, or feel less pressure. When they return to their usual context, the stress factors that were temporarily removed are again present.

Holidays can help recharge energy. But they do not necessarily eliminate the conditions that cause stress throughout the year.

Not all discomfort is the same

Feeling little desire to return to work for a few days is not, in itself, a cause for concern.

The most important thing is to observe three aspects: how much it costs, for how long, and to what extent it interferes with everyday life.

It is different to feel some fatigue and disinterest during the first few days or to experience intense anxiety, persistent sadness, or significant changes in sleep for several weeks.

It also deserves attention when the discomfort begins to clearly affect professional performance, personal relationships, the ability to rest, or interest in activities that are usually important.

In these cases, it may be useful to determine whether we are simply dealing with a more difficult adaptation or whether there are other factors involved, such as prolonged stress, professional burnout, anxiety, or depressive symptoms.

Making the return more gradual

It is not always possible to choose how to return to work. Nevertheless, small decisions can make this change less demanding.

Create some days of transition.
When possible, returning from a trip before the last day of vacation allows you to reorganize the house, recover schedules, and prepare for the start of the week without having to do everything at once.

Regularize sleeping schedules again

If the schedules have changed significantly during the holidays, it may be helpful to gradually bring them closer to the usual routine in the days before returning.

Choosing priorities

The first day doesn't need to resolve everything that has accumulated. Identifying what is truly urgent helps to avoid the feeling that all tasks are of equal importance.

Avoid an overly busy schedule

Whenever there is room for it, leaving some space between meetings and commitments can facilitate the adjustment to the work rhythm.

Maintain habits that have worked well

Taking a walk, exercising, eating more calmly, spending time outdoors, or reserving moments without technology don’t have to disappear when the holidays end.

Having planned pleasant moments

Well-being should not be focused solely on the holiday period. Having enjoyable activities distributed throughout the week helps to avoid the feeling that you have to wait several months to get back to resting or enjoying the weather.

And when you return, does it always cost?

There are situations in which the difficulty of returning does not occur only for a few days.

If every year the end of the holidays causes a very intense discomfort, or if this feeling appears every Sunday, every morning, or whenever we think about work, it can be useful to look at the situation differently.

Perhaps the question should no longer be just “How do I get used to the routine again?” but also “What is it about this routine that is weighing on me?”.

The answer may lie in the workload, the professional environment, a lack of autonomy, relationships within the team, difficulty in setting boundaries, or the feeling that there is little space left for other important areas of life.

This does not always mean that it is necessary to change careers or make immediate decisions.

It could simply mean that it is worth understanding better where the discomfort comes from and realizing that changes, big or small, could make everyday life more sustainable.

When seeking support

If the symptoms persist for several weeks, if they become progressively more intense, or if they begin to significantly interfere with work, sleep, relationships, or daily activities, seeking psychological support may be helpful.

Psychological support can help identify sources of stress, understand recurring patterns, develop anxiety management strategies, and establish more realistic boundaries.

In some cases, it also allows exploring issues related to professional satisfaction, balance between different areas of life, or career decisions.

It’s not about eliminating all experiences of fatigue, frustration, or disengagement. They are part of life. It’s about realizing when they are temporary and when they indicate that something needs to change. Returning to routine doesn’t have to happen on autopilot.

In Integrative Psychology for Adults, personal and professional coaching and career guidance can help to better understand these transition phases and find more sustainable ways to cope with work, time, and the various demands of everyday life.